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Hazelnut vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between hazelnut and semolina?

  • Hazelnut is richer in manganese, copper, vitamin E, iron, vitamin B1, magnesium, fiber, and folate, yet semolina is richer in selenium.
  • Hazelnut's daily need coverage for manganese is 223% higher.
  • Hazelnut has 501 times more vitamin E than semolina. Hazelnut has 15.03mg of vitamin E, while semolina has 0.03mg.
  • Semolina contains less saturated fat.
  • Hazelnut has a lower glycemic index than semolina.

We used Nuts, hazelnuts or filberts and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Hazelnut vs Semolina infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +503.7%
Contains more CalciumCalcium +60.6%
Contains more PotassiumPotassium +290.8%
Contains more IronIron +535.1%
Contains more CopperCopper +507.4%
Contains more ZincZinc +140.2%
Contains more PhosphorusPhosphorus +89.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +496.6%
Contains more SeleniumSelenium +729.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50000%
Contains more Vitamin B1Vitamin B1 +187.1%
Contains more Vitamin B2Vitamin B2 +126%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more Vitamin B6Vitamin B6 +24.6%
Contains more Vitamin KVitamin K +14100%
Contains more FolateFolate +1312.5%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +180.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +99.1%
Contains more FatsFats +5798.1%
Contains more OtherOther +222.5%
Contains more CarbsCarbs +384.4%
Contains more WaterWater +85.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +17594.6%
Contains more Poly. FatPolyunsaturated fat +2359.6%
Contains less Sat. FatSaturated fat -93.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1900%
Contains more FructoseFructose +250%
Contains more StarchStarch +14127.1%
Contains more GlucoseGlucose +57.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Semolina
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Semolina DV% diff.
Manganese 6.175mg 1.035mg 223%
Copper 1.725mg 0.284mg 160%
Monounsaturated fat 45.652g 0.258g 113%
Vitamin E 15.03mg 0.03mg 100%
Fats 60.75g 1.03g 92%
Polyunsaturated fat 7.92g 0.322g 51%
Iron 4.7mg 0.74mg 50%
Vitamin B1 0.643mg 0.224mg 35%
Magnesium 163mg 27mg 32%
Fiber 9.7g 1.8g 32%
Selenium 2.4µg 19.9µg 32%
Starch 0.48g 68.29g 28%
Folate 113µg 8µg 26%
Carbs 16.7g 80.89g 21%
Vitamin B3 1.8mg 5.048mg 20%
Phosphorus 290mg 153mg 20%
Saturated fat 4.464g 0.294g 19%
Potassium 680mg 174mg 15%
Protein 14.95g 7.51g 15%
Calories 628kcal 374kcal 13%
Zinc 2.45mg 1.02mg 13%
Vitamin K 14.2µg 0.1µg 12%
Vitamin B6 0.563mg 0.452mg 9%
Choline 45.6mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin B2 0.113mg 0.05mg 5%
Vitamin B5 0.918mg 0.672mg 5%
Calcium 114mg 71mg 4%
Net carbs 7g 79.09g N/A
Sugar 4.34g 0.33g N/A
Sodium 0mg 2mg 0%
Vitamin A 1µg 0%
Tryptophan 0.193mg 0.103mg 0%
Threonine 0.497mg 0.271mg 0%
Isoleucine 0.545mg 0.339mg 0%
Leucine 1.063mg 0.656mg 0%
Lysine 0.42mg 0.215mg 0%
Methionine 0.221mg 0.183mg 0%
Phenylalanine 0.663mg 0.398mg 0%
Valine 0.701mg 0.47mg 0%
Histidine 0.432mg 0.185mg 0%
Fructose 0.07g 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Hazelnut
24%
Semolina
Minerals Daily Need Coverage Score
197%
Hazelnut
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 4.01g)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 4.17g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.8)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.